Quickly lose weight: Success even without a radical diet

The beach holiday is approaching, a job interview is imminent: There are many reasons to quickly lose weight. The promises of success are just as varied: "10 kilos down in just 14 days" or "20 kilos down with the cabbage soup diet". Unfortunately it is not quite so simple. Long-term and healthy slimming goes best without radical diet – and still does not have to last long.

Radical diets: lose weight quickly, gain weight quickly?

In most cases, radical diet programs rely on strict rules and a limited selection of foods. These could be cabbage soups, protein shakes or vegetable juices. All these diet concepts have one thing in common: the radical reduction in calorie intake makes it possible to lose weight quickly. Unfortunately such methods are often unilateral, whereby your body does not receive important nutrients. This can not only result in different deficiency symptoms – it also counteracts your success in the long run.
Carbohydrates are energy suppliers: A lack of carbohydrates can therefore lead to reduced performance or circulation problems.

If protein is missing in the long run, this can weaken your immune system and delay your recovery after a disease. Protein deficiency also leads to muscle mass loss.

A low fiber diet can result in constipation and digestive problems. In addition, a slower metabolism reduces fat burning.
In short: a lack of nutrients damages your health and weakens your body. The low calorie intake during the diet also leads to the feared yo-yo effect. Your metabolism slows down, you burn fewer calories, your basal metabolic rate decreases. Since muscle tissue transforms into glucose and thus into energy, your body first reduces muscle mass when there is a lack of food. This in turn affects your basal metabolic rate, which continues to fall. If you return to your normal eating habits after the diet, your body weight will increase all the faster due to the low basal metabolic rate – often even above your basal metabolic rate.

Quickly lose weight: Stress for the body

A strict diet means stress. Your body can react with the release of the hormone cortisol. This "stress hormone" has a negative effect on the insulin level and inhibits fat breakdown. A high cortisol level also stimulates the appetite, while at the same time it impairs the effect of the saturation hormone leptin.

A unbalanced diet can also upset your intestinal flora. If you eat an unbalanced diet over a longer period of time, an imbalance can develop in your intestines in favour of the Firmicutes bacteria. These bacteria can break down fat and sugar particularly well, so that they can make up to 10 percent more calories available from your food. You'll also feel a greater appetite for sweets and fats. Losing weight quickly becomes even more difficult in this state.

How can you lose weight quickly without harming your health?

Those who want to lose weight quickly and keep their weight permanently cannot avoid a change in diet. A healthy, fibre-rich diet strengthens the body and stimulates the metabolism. Dietary fibre also supports the healthy balance of bacteria in your intestines and helps to reduce the amount of Firmicutes bacteria to a normal level. Thanks to INTEST.pro you get an overview of the bacterial composition of your intestinal flora before your diet change. For this you send a stool sample to the BIOMES laboratories, where it is analysed according to the latest biotechnological methods.1 With the help of the test you will find out which intestinal bacteria you should support with your diet in order to lose weight successfully in the long run. You will then receive a personalized recommendations that will bring you closer to your goal.

Quickly lose weight: First tips for getting started

So that you are supplied with all important nutrients during your change of diet and can lose weight effectively, you should pay attention to the following points:

Reduce stress and take a break from stressful everyday life. Relaxation exercises or meditation can help you.
Add wholesome, vitamin- and mineral-rich foods (such as fruit and vegetables) to your diet. They are low in calories, high in fibre and healthy.
A fibre-rich diet not only keeps you full for longer, it also promotes your digestion and helps to keep your bacteria balance in the intestines. Whole grain products, nuts, vegetables and fruit are rich in fibre.
Drink sufficiently, ideally at least 1.5 liters of water or herbal tea per day. Sufficient fluid supports your metabolism and helps to detoxify your body.

Sleep enough: With seven to eight hours sleep per night your metabolism works better.
50-60 percent of the calories you consume every day should be complex carbohydrates; they are found in whole grain products, fresh vegetables and fruit.

15-20 percent of your daily calorie amount should be proteins; good protein sources are legumes, nuts, lentils, and peas.
You shouldn't avoid fat either. Approximately 25 percent of your calorie requirement should come from high-quality vegetable oils such as olive, rapeseed, linseed or nut oil.

Endurance training and strength training strengthen your body and boost fat burning.

A varied diet rich in fibre can sustainably improve your quality of life and have a positive effect on your health. So your body can work better for you and losing weight is quick and easy, without the hassle of a crash diet.

1. Cho I, Blaser M J. The human microbiome: at the interface of health and disease. Nature Reviews Genetics 2012:13, 260-270. https://www.nature.com/articles/nrg3182